Monday:  Should totally be fine.

AMRAP 12 Minutes of: 4 Bar Muscle-ups, 25 Alt DB Snatches 45/30



LCF as Rx’d


14-min AMRAP:

9 Overhed Squats (115/75)

1 Legless Rope Climb

12 Floor Presses (115/75)


Wednesday: We’ll explain, don’t worry

“Local’s Gym T” Rest a bit

Do a heavy Farmers carry or Yoke walk, rest a bit, do another “T”, farmers or yoke, try to get 4-5 rounds of each move


Thursday:  Don’t not come!!  Get in today and work on this move, it’s OVERHEAD TIME PEOPLE!!!

Jerk for 1RM


Friday: Yes we have a plan for the pistol.

5 Rounds for Time of: 40 Double Unders, 20 Alternating Pistols, 10 Deadlifts 225/165


Saturday:  If you’re coming to Gilligan at the park, DO NOT show up to class this morning 🙂  Otherwise, enjoy the session, it should be NASTY and faster than you’d like it to be!!

AM WOD: 12 Minutes Bike, 12 Minutes Run, 12 Minutes Rowing for max distance. Can be run in reverse for numbers, or any order really, so 9 peeps should work out great.

Gilligan 2:15PM (DD) – be early, or you’re late and you’ll get less time to get meters!!